OP, if you're eating only one Subway sandwich plus veggies per day, you're definitely not getting in enough protein (maybe 50-60 g). And you can lose weight without eating Subway. Sheesh; eat chicken breast, turkey, lean beef, egg whites, whey powder, low or non-fat cheeses, fat free milk to name a few. You don't say how much you weigh, but I'm assuming you're male and are not involved in resistance training. If you weigh 170 lbs, for example, and have a bodyfat % of 25% you would need 127 grams of protein per day. Minimum. It's all relative to your LBM (Lean Body Mass) which is based on your weight and bodyfat. Most dieters don't eat nearly enough protein. Get your proper protein in, eat lots of green fibrous veggies, take fish oil, drink lots of water, and watch the fat melt off. This is merely an outline, but it's a very basic principle for fat loss....Good luck to you. And forget about fad diets.